Bowflex 003-3211-120108A manual Uncomfortable, Race pace, Borderline out of breath Breathless

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These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter. Research has shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel.

The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities.

	Zone	Description	Your Heart Rate	Approximate Percentage
	Zone	Description	Your Heart Rate	of Maximum Heart Rate
				of Maximum Heart Rate
	1	Easy	Insert the heart
	1	Warm up	rate you get when	50% – 65%
		Cool down	you are in Zone 1

	2	Challenging, but comfortable	Insert the heart
		Challenging, but comfortable	rate you get when	65% – 75%
		Steady endurance pace	rate you get when	65% – 75%
		Steady endurance pace	you are in Zone 2
			you are in Zone 2

		Challenging and slightly	Insert the heart
	3	uncomfortable	Insert the heart
		uncomfortable	rate you get when	75% – 85%
		Race pace	rate you get when	75% – 85%
		Race pace	you are in Zone 3
		Borderline out of breath	you are in Zone 3
		Borderline out of breath
	4	Breathless	Insert the heart
	4	Not maximum, but winded	rate you get when	85% – 95%
		Can’t keep the pace for very long	you are in Zone 4

As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means your heart is able to handle higher intensities. Or you may find that your numbers don’t change, but you are able to stay in Zone 3 and Zone 4 longer than you used to.

Don’t get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that used to be difficult have now become easier. You will also notice that if you are sick or over-tired, you may find that numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break.

If you notice that numbers that are usually very challenging are one day fairly easy, then it is a good time to push yourself.

Listening to your body and using your heart rate numbers (when available) will enable you to keep track of your intensity and see your progress as you train.

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Owner’s Manual

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Contents 003-3211-120108A Classic Home GymTable of Contents Before using this equipment, obey the following warnings Important Safety InstructionsSea necesario Safety Warning Labels and Serial NumberAu besoin Ziehen Sie alle Befestigungselemente ordnungsgemäß anUniquement KG. This machine is for Home use only136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich FregegebenWhat to Wear How Often Should You ExerciseStretching Features and Use When You Are Not Using Your Home Gym Power Rod ResistanceConnecting the Power Rod Unit to the Cables SafetyFlat Bench Maintenance and Care of Your Bowflex Home GymWorkout Bench Removing the BenchStoring Your Home Gym Handgrips Accessories and EquipmentAdditional Accessories Always inspect for wear prior to useDefine Your Goals WorkoutsIdentify your goals Design Your Own ProgramUnderstand fitness and its components Know your current fitness levelAdvanced General Conditioning Minute Better Body WorkoutFrequency 3 days per week M-W-F Time 20 minutes Body Part Exercise Sets RepsMinute Upper/Lower Body Days 2 Body Part Exercise Sets RepsFrequency 4 days per week M-T-Th-F Time 20 minutes Frequency 3 days on, 1 day off Day Time 45-60 minutes Body BuildingDays 5 Body Part Exercise Sets Reps Days 2 Body Part Exercise Reps Circuit Training Anaerobic/CardiovascularFrequency 3 days on, 1 day off Day Time 20-45 minutes Days 1 Body Part Exercise RepsCircuit Body Part Exercise True Aerobic Circuit TrainingFrequency 2-3 times per week Time 20-60 minutes Circuit Body Part Exercise RepsCrossover Seated Rear Deltoid Row Strength TrainingFrequency 3 days per week M-W-F Time 45-60 minutes Day Body Part Exercise Sets RepsMachine Set-Up Chest ExercisesMuscles Worked Pectoralis Major, Deltoids, TricepsExercises Keep your knees bent and your feet flat on the floor Shoulder ExercisesFront Deltoids, Upper Trapezius, Triceps Front and Middle DeltoidsRear and Middle Deltoids, Posterior Scapular RetractionMiddle Trapezius, Rhomboids Crossover Seated Rear Deltoid RowsNarrow Pulldowns Back ExercisesSeated Low Back Extension Lower TrapeziosInitiate each new rep by depressing your shoulder blades Stiff Arm PulldownsLatissimus Dorsi, Teres Major, Rear Deltoids Biceps Latissimus Dorsi, Teres Major, Rear DeltoidsStanding Wrist Curl Reverse Grip PulldownLower Trapezius Arm ExercisesLay your head back against the bench Triceps Pushdown Elbow ExtensionTriceps Lying Triceps Extension Elbow ExtensionTrunk Rotation Abdominal ExercisesRectus Abdominus, Obliques, Serratus Anterior Leg Press Seated Resisted Abdominal Crunch Spinal FlexionRectus Abdominus, Obliques Leg ExercisesGastrocnemius, Soleus Leg ExtensionQuadriceps Seated Calf RaiseSeated Hip Abduction Seated Hip AdductionAdductor Longus, Gluteus Medius Do not cross the attached leg in front Stabilized legStanding Leg Kickback Hip and Knee Extension Welcome to fitness By jay blahnik Jay Blahnik Welcome to FitnessExercise and Health You have children at home It couldn’t be easier Your new home fitness programSteps to getting started Cardiovascular Fitness Components of fitnessMuscular strength Flexibility Drink Water NutritionUnderstand Caloric Balance Eat a Variety of FoodsThese zones could be described the following ways Monitoring your intensityZone Description Not maximum, but winded UncomfortableRace pace Borderline out of breath BreathlessYou will remain motivated Beating the dropout oddsComplete Home Fitness Handbook Full Body Flexibility Suggested readingHuman Kinetics Workout log Bowflex body leanness program Bowflex body leanness program Dear Bowflex Enthusiast Guarantee from dr. EllinGton DardenCircumference of Body Parts Body WeightMeasurements Six-week program, repeat the process in the same mannerVertical plane on Using calipers when measuring skinfoldsStand relaxed with Pick up a diagonalSkinfolds Determining Your Body FatTo Use The Nomogram 130Final Results Body MassFor Example AfterLeft Thigh Percent Body Fat Your results summary sheetGuidelines Week 5 Guidelines Week 1All exercises should be practiced with one set of 8 to12 Guidelines Week 3Water consumption Eating Guidelines60% 20% Daily Carbohydrates Protein Fat2000 1200 400 1900 Staples Grains Fruits Vegetables Calories for Weeks 3&4 C. orange juice, fresh or frozenCereal Large banana 8 3/4 inches long 100Tuna Salad Dinner Macaroni and Cheese, Weight WatchersMl skim milk 100 Dinner Men-500 calories, Women-300 CaloriesIs bottled water better than tap water? Stream. Women almost never have either of these conditions Adhere to a carbohydrate-rich, moderate-calorie eating plan Train on your Bowflex home gym at least twice a week Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon 3.8 l of cold water each dayBench Press Number 100% Satisfaction GuaranteeNautilus Italy S.r.l., Via della Mer- canzia Tel 800 Nautilus Fax 877 Mail Bowflex@nautilus.comSerial Number Date of Purchase Nautilus International S.A. Rue Jean Prouvé